BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!

Sample Day 3

4mi

Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 3

4mi

50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 4

6mi

AeT Steady State

BT: Warm-up well. Then on a mostly flat course run 2 x 20 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 5

4mi

50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.